DIET | DETECTIVE^®

To begin, stand in Mountain Pose (Tadasana). Bring your feet together at the front of the mat. Keep them firmly grounded and feel the energy rising up the body. Focus forward. Breathing in, bring your hands together in a prayer-like position, reaching forward and up above your head. Breathing out, lift up and out from the waist as the upper body reaches forward, sailing down to bring hands flat on the floor alongside the feet, as the face meets the legs.

Step back with the right foot and take the next breath in. As the chest opens in front, press the right heel all the way to the floor. Continue to inhale as the left foot steps back next to the right, into a "plank" position. Keep the head slightly up, the body solid. Next, begin Cobra as the knees land lightly on the mat. Keep your feet on the floor, relaxed and pointed. Exhale as your head is first to skim the floor between your hands, followed by your nose, chin, chest and belly. This creates an arched back. At this point, it is helpful to adjust your hand position to just under your shoulders. Then, continue opening the chest as your head rises, breathing in. Use your legs, torso and arms in balance, rather than putting the weight onto your arms and shoulders. From here, lift your hips up, placing your body in Down Dog position: Flat back, straight legs, lifted center, fingers open wide. Breathe out. Since the right foot stepped back first, it will be the first to step forward, then the left will lead on the next round as they alternate with each set.

Breathe in as the right foot steps up to the first position. Let the body expand, pressing back through the rear heel and, in opposition, open the chest in front. Keep your hips down, head up. Breathing out, step your left foot next to your right. Bring your face to your legs. Using the abdominals, lift your torso as you reach forward and up. The arms line up with the neck and ears. Breathe in. Keep the knees straight (not locked), buttocks firm and lift the chest to create support for the back and to open space. As an alternate for sensitive backs, you can roll up instead. You may now continue with round two, letting the left foot lead the way.

Repeat this sequence as much as you want, perhaps 6 to 12 sets. Once you are familiar with the pattern, you can add variations that will be introduced in future Lotus Lessons. Have fun and remember to breathe and listen to your body. Make it easier when you need to-don't strain. As you practice you will become stronger and more flexible, and your range and energy will increase. What a great way to celebrate our relationship with the sun.

Bookmark:

TrackBack URI for this entry

Comments (0)

Subscribe to this comment's feed